CrossFit – Sat, Nov 2
The open gym will be closed today from 1pm to 2pm. Sorry for any inconvenience!
Warm-up
Warm Up
1. Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7s
-into-
10 min AMRAP
30-sec row (easy)
30-sec row (mod)
30-sec row (hard)
10-sec handstand hold
5 Single Arm Dumbbell Press (each side)
5 Tempo Bench Press (Empty Bar)(3 sec down)
2. Workout Prep
With Partner
3 sets
5/4 Calorie Ski (each)
2 Strict Handstand Push Ups (each)
3 Bench Press (each/build in weight)
Workout
Spooky, Scary Skeletons (Time)
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Calorie Air Bike
Handstand Push Ups
Clean & jerk (115/80)
Women Calories: 40-32-24-16-8
Independence
Teams of 2
50-40-30-20-10
Calorie Air Bike
Handstand Push Ups
Clean & jerk (95/65)
Liberty
Teams of 2
30-25-20-15-10
Calorie Air Bike
Dumbbell Push Press (light)
Dumbbell Clean & jerk (light)
- Target time: 18-20 minutes
- Time cap: 30 minutes